How to Get A Toned Body - Stop Doing It Like Everybody Else

     think all of us know that to attain toned body, weight training must be involved. But due to lack of knowledge and bombardment of advertising, most people think that weight training equal to expensive gym membership, fitness machines, supplements, and trainer; in addition, they also think of it as countless hours of nonstop workout.

Well, not only all of that can whack your motivation away, it will also emptying your savings and not as likely to provide you with any substantial result other than total fatigue. If you've tried some of them, I'm sure you'll agree with me that they're not the answer which you're looking for.

If you really want to attain great shaped body, here抯 the real answer: good nutrition guidelines, strength training, and interval training; it apply for both male and female. You can do all those at your home and it will just requires 3 days a week.

You see, I know that the strength training may scare some of the women out there. They抮e afraid of become bulky and develop more muscle than they want to. The truth is women don抰 have enough testosterone for that, thus they won抰 get bulky from simple weight training without supplements. Generally, it's just a myth and nobody need to worry about that.

Another mistake that I often found here is people like to train specific area on their body to gain fast result, namely abs, chest, or arm.

Check out this exercise menu for one day. You should do it three times per week and complement it with interval training.

Warm Up

1. 12 reps of Prisoner Squat

2. 8 reps of Close-grip Pushup

3. 12 reps of Stability Ball Leg Curl

4. Rest 30 seconds

5. Do step 1-4 twice

Strength Training

Warm-up Superset:

1. 8 reps of Dumbbell Split Squat using 75% of your usuall weight

2. 8 reps of Dumbbell Incline Press using 75% of your usuall weight

3. Rest 1 minute

1st Superset:

1. 8 reps per side of Dumbbell Split Squat

2. 8 reps of Dumbbell Incline Press

3. Rest 1 minute

4. Repeat step 1-3 two more times

2nd Superset:

1. 15 reps of Stability Ball Leg Curl

2. 15 reps of Pushups

3. Rest 1 minute

4. Repeat step 1-3 two more times

3rd Superset:

1. 10 reps of Stability Ball Jackknife

2. 10 reps of Dumbbell Rear-Deltoid Raise

3. Rest 1 minute

4. Repeat step 1-3 two more times

Interval training

This sort of training will have greater result than common low intensity cardio where your body will keep up itself and you抣l need to keep adding the duration. Interval training will confuse your body so it can抰 adjust itself to the exercise, thus you抣l have steady and fast fat loss in shorter time. Here抯 how to do it:

* Select an exercise and warm up for 5 minutes, progressing from light to more intense exercise. For instance: if you take run as your exercise, try slow jog, then gradually add the speed to sprinting.

* Exercise at hard pace for one minute (in a subjective 7/10 level of effort).

* Exercise at slow pace for two minutes (at a subjective 3/10 level of effort); this is known as 慳ctive rest?

* Keep exchanging one minute hard pace and two minutes slow pace four times.

* Finish it with five minutes slow pace for cool down.

The guidelines

* Perform the strength training 3 days per week.

* Perform the interval three days per week. You can do it after the strength training or pick another day. Just be sure you have a day of total rest.

* Learn and apply healthy eating behavior is a must; use a proper nutrition guidelines so you know what you're doing.

* If you're over than thirty, possess high cholesterol levels, high blood pressure, type 2 diabetes, or other limitation, speak to your doctor before starting any workout or nutrition program.

As you can see above, the exercise system is made so you will conduct burst of high intensity workout followed by a few second rest, then start once again. This is the best method for anybody who wants to lose unwanted weight and build more muscle mass. Of course, you have to remember to maintain balanced nutrition intake along the way. Having the right plan and strong discipline, getting a toned body doesn't need to take huge amount of your time, money, and energy.

1. Prev:The 6 Fastest Way To Lose Weight Permanently And Naturally
2. Next:Green Tea for Weight Loss Means - The Right Way To Use It